August 2014 member's of the month Sara Tovar, and Sherif Salem
August 8, 2014, Mark Marek
What is your day job? Media Coordination Manager at ROI Media Direct
How did you hear about the Del Mar CrossFit? Google. My office is down the street, wanted to find a gym close by I could work out at to skip traffic.
What is your favorite WOD/Lift? Anyone that Coach Matt doesn't plan.
What is your favorite skill/movement that you have learned? It's the Push Press
Three things you would always find in my fridge... Cheese, Kale and Hot sauce
Something nobody knows about me and would find interesting... I love to cook but not very good at it without a receipt
Favorite activity outside of Del Mar.. Cooking
My proudest accomplishment is.. My back squat 1 Rep Max
My six month goal is...Accomplish a pull-up
If you created a WOD and named it after yourself, What would it be? Sara-Its short and sweet!
What advice do you have for new members? Keep going...its worth it at the end! ****************************************************** Sherif Salem
What is your day job? Microbiologist
How did you hear about CrossFit Del Mar? Work near by and saw the sign
What is your favorite WOD/Lift? Deadlift
What is your favorite skill/movement that you have learned? HSPU
Three things you would always find in my fridge? Cheese, juices, blueberries
Something nobody knows about me and would find interesting Used to play trombone in a traveling jazz band
Favorite activity outside of CrossFit? Soccer
My proudest accomplishment is? Winning player of the year in soccer CIF section
My six month goal is? OHS 99 lbs.
If you created a WOD what you would name it? Deputy
What advice do you have for new members? Be patient when starting out. It may seem like progress is slow and things are difficult, but one day everything just clicks.
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July 2014 members of the Month, Whitney and Travis Easton
July 7, 2014, Mark Marek
What is your day job? - I manage Payroll/AP/HR for a Healthcare company.
How did you hear about Del Mar CrossFit? - Yelp! We were new to the whole CrossFit idea and just googled something close to our house. Turned out to be perfect for us!
What is your favorite WOD/Lift? - I really enjoy chipper WODs, the Filthy Fifty is definitely one of my favorites. Every WOD is harder then I anticipate it to be. EVERY. TIME. My favorite lift is probably the back squat, trying to correct my terrible form never gets old.
What is your favorite skill/movement that you have learned? - Double unders, kipping pull-ups and rope climbs. I used to look at all of those things and laugh thinking that would never happen. Persistence pays off! Now I am working on my pistols, handstand push-ups and strict pull-ups!
Three things you would find in my fridge: - Grilled chicken, eggs, grilled veggies. Super exciting.
Something nobody knows about me and would find interesting: - I love to Slalom ski. Living on a lake would be a dream come true.
Favorite activity outside of Del Mar: - Spending time with my husband and family. Family is the most important thing in my life.
My proudest accomplishment is: - ?? Still working on this one!
My Six month goal is: - Getting my strict pull ups and pistols
If you created a WOD and named it after yourself, what would it be? - The Whitney - Rest day
What advice do you have for new members? Don't be intimidated and don't give up! Learn proper form and technique for lifting, mobilize, test your limits and you will get stronger every day.
Day Job? - I just graduated from University of Diego School of Law and will soon be a fully licensed (hopefully) attorney working in Orange County.
How did you hear about us? - We live in the Del Mar/Carmel Valley area, so I typed into Google, Del Mar Crossfit and surprisingly Crossfit Del Mar was the first one that popped up. Ha
What is your favorite Wod? - I love/hate Fran. I will never understand how some pull ups and thrusters can cause so much pain. And my favorite lift is the back squat.
Favorite Skill - My favorite skill right now is probably pistols because it is something that is very challenging for me, so I am having to put in a lot of time and work to get it. I have not gotten it yet, but it will be oh so sweet when I do.
Three things in my fridge - Eggs, Whole Milk, and Shredded Chicken.
Something Interesting -When I was 12 years old I got to throw out the first pitch at Angel's Stadium to Cory Snyder (Former Pro baseball player), Peter Vidmar (Former Olympic Gold Medalist), and Mike Smith (former pro basketball player).
Favorite Activity - It used to be playing basketball, but I'm a little mad at it still after tearing a couple tendons in my ankle in a game. So probably surfing right now.
Proudest Accomplishment - Getting my beautiful wife to marry me.. And Living in Tijuana for almost two years as a missionary and living to tell the tale.
Advice For New Members - Crossfit is awesome! My wife and I joined together about a year ago and we have loved it! Crossfit has really taken my fitness to another level and it continues to make me want to push to be better. It is great because you are always doing new stuff and there is always something new to work on and get better at.
My only advice would be to stick with it. There will be times when you may get discouraged, but I promise that you will see results if you are consistent. Find people in the class that are close to your fitness levels and befriend them. Use each other to push each other to the limits of your abilities. Crossfit has the amazing ability to create great friendships. I know that Whitney and I are really going to miss our CFDM family when we move up to Orange County next month. Thanks for everything.
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June 2014 members of the Month, Sara Herzberg, and Sean Poplin
June 10, 2014, Mark Marek
Day Job: - Sr. Buyer, Global Meetings and Events. I manage meetings globally throughout our company by strategically sourcing vendors, negotiating contracts with the goal of leveraging our spend and savings for the company. I have also been the planning lead on our companies global sales meeting (1,000 ppl), annual users conference (4,000 ppl) & Incentive meeting (200 ppl).
How did I learn about Crossfit Del Mar - I met Chrissie at our kids volleyball practice
Favorite WOD - hmmm, still have no clue what all the names are. Love WOD's that make us push 90% with combo of strength and cardio. I walk away completely exhausted and happy!
Favorite Skill/Movement - Power clean. I like that it takes skill and strength, always work in progress.
My Fridge - Cheese! at least 5: Feta, Chevre, Cheddar, Parmesan, Jack shall I go on? Something about me - I am 7th generation Californian, it all started when Captain Bligh had a mutiny and my ancestor married a Polynesian. True story!
Favorite Activity outside of CFDM - Mountain biking (in Park City!)
6 month goal - First, find more work balance so I can focus on my family. 2nd, crossfit 3 times a week consistently.
Sara WOD - 5 rounds: 15 power cleans, 15 kettle bells swings, 200 meters, 15 situps. My favorite number is 15, can you tell?
Advice: - Never be intimidated, everything can be scaled to fit your strength and fitness level. Everyone supports you no matter what so go for it!
What is your day job? - My day job involves a desk, a computer, and life-sucking fluorescent lighting. It pays the bills.
How did you hear about Del Mar CrossFit? - Completely randomly selected via Google Maps
What is your favorite WOD/Lift? - WOD: I have a love/hate relationship with Fran. Lift: Any lift that is not a Snatch.
What is your favorite skill/movement that you have learned? - Favorite skill: Handstands (only thing I'm naturally good at). Favorite movement: Bowel
Three things you would always find in my fridge �. - 1.Pete's Paleo meals, 2. Chocolate milk, 3. More chocolate milk (the life of a bachelor)
Something nobody knows about me and would find interesting �. - Um...wow...I seriously cannot think of anything that would be considered "interesting". I'm THAT boring. When I was mid-twenties I used to drink raw eggs to try and put weight on my 125lb frame. Is that interesting? I was on the tennis team in high school? I took my level 1 cert with Bob Harper?
Favorite activity outside of Del Mar �. -There are activities outside of Del Mar?? I guess volleyball when my shoulder is being cooperative.
My proudest accomplishment is �. - Avoiding marriage for 46 years
My six month goal is �. - Avoiding marriage
If you created a WOD and named it after yourself, what would it be? - The Sean: 60 Minute AMRAP, all you can eat breakfast buffet
What advice do you have for new members? - Approximately 3 and 1/2 years ago my personal trainer decided to put me through this new type of workout she had been toying with. She called it a "WOD" and told me I would be doing a series of varied high intensity functional movements and I would be racing the clock. After I was done with this roughly 8 minute workout, there were three things that happened: 1) I wanted to punch my trainer in the throat (and perhaps would have if I were able to physically move and if she wasn't a bad ass Marine that could kick my ass) 2) The belief that I was in great shape because of the dedication to my globo-gym workouts was shattered, and 3) I realized that my approach to "fitness" would never be the same again. So, that said, my advice for newbies: 1) First learn where your limit is.....then learn how to push it. 2) Mobility, mobility, mobility. 3) Set a realistic short-term fitness goal, achieve it, then set another...and so on....and so on. 4) Take advantage of open gym time to learn a new skill.
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May 2014 members of the month, Tessa Williams, and Dwight Allgood
May 8, 2014, Mark Marek
Tessa Williams, Q: What is your day job? A: Accounts Administrator, Qualcomm. I help manage the user account life cycle.
Q: How did you hear about Del Mar CrossFit? A: - Mark and Christine Turner. I was excited about getting so much done in so little time.
Q: What is your favorite WOD/Lift? A: I prefer higher round, endurance workouts with only 2-3 movements and short rest intervals. A couple of my favorite lifts are overhead squats and power cleans.
Q: What is your favorite skill/movement that you have learned? A: I actually love rowing, I just hadn't had the opportunity to use a rowing machine before and now I'd really like to work at rowing harder/smarter.
Q: Three things you would always find in my fridge ?. A: Cold brew coffee, eggs, homemade pesto. p:
Q: Something nobody knows about me and would find interesting ?. A: I was born and raised in a town with a population of 100 in the Sierra foothills; Fiddletown, CA. I'm an artistic person, though you wouldn't be able to tell since being employed full time. I hold a BA in Graphic Design from LMU, LA.
Q: Favorite activity outside of Del Mar ?. A: Rock/metal/progressive shows big and small. Bargain hunting. No reason to ever pay full retail.
Q: My proudest accomplishment is ?. A: Shooting a "Robin Hood" arrow. I practiced recurve Olympic archery during college.
Q: My six month goal is ?. A: Double-unders.... And to break 200# deadlift.
Q: If you created a WOD and named it after yourself, what would it be? A: - 200m row 3 ROUNDS: 30 sledgehammer swings 15 goblet squats 3 rope climbs 20 SA DB snatches - 400m sprint to finish
Q: What advice do you have for new members? A: Just get your butt there. Figure out the rest later.
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Weekday Mobility: Calf Performance (Part 3): An Individualized Approach to Treating a Calf Strain
April 17, 2014, Theresa Larson
This video is simply how I, Dr. Theresa Larson, a California licensed Doctor of Physical Therapist, CrossFit Coach, CrossFit Athlete, and Certified Strength and Conditioning Specialist analyzed and treated Grant Foreman?s calf injury approximately 2-3 weeks post his initial strain of his medial gastrocnemius. This is my approach and may not work on everyone!
I focused a lot of my efforts on the tissues that support the foot in supination that is required when jumping and running (it is the push off position). His hip and calf were a part of the treatment process (chain reaction), but I also looked at the Posterior Tibialis, Flexor Hallicus Longus (big toe tissue) and Flexor Digitorum Longus, that runs very close to the medial calf and the peroneals-muscles directly opposite the posterior tibialis.
Note: When watching this video, understand this is ONE way to treat a calf strain and it was my individualized approach to Grant?s injury. Everyone is a little different and should be treated that way. However some of these techniques and methodologies may help some of you, and others it may not.
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Weekday Mobility: Calf Performance (Part 2)= How to Fix a Calf Strain
April 17, 2014, Theresa Larson
This section is on one way to solve a calf strain. Grant strained his the medial most proximal (crosses the knee) aspect of his gastrocnemius which is a huge muscle that makes up the part of the calf.
Here are the main tips on how to solve a calf strain:
Your test prior to this process should be walking or even squatting (overhead squatting puts a lot of stress on the ankle joint secondary to the pistol).
1. Confirm it is NOT a tear. - see video for test - you should be able to walk around no problem even if there is pain - there should be no gaps in the muscle tissue (where there are potential tears)
2. Help speed up and decrease the swelling - walking around - voodoo floss (2 minutes)- distal to proximal (down to up) - can apply heat if the tissue itself is NOT hot or cut
3. Check the Joint Range of motion- warrior stance (this exercises is specific to the subtalar joint- midfoot to rearfoot joint which is essential to optimal calf function).
4. Check the sliding surfaces- do the tissues slide or is there a knot in one aspect of the calf? - use the pipe, barbell, peanut (2 lacrosse balls) to pressure wave across the knotted tissue. - Voodoo Floss 2 minutes overtop strained region
5. Apply muscle dynamics (an active way of mobilizing the muscle tissue). - internally rotate the strained leg and place in a position of stretch that is challenging, not sketchy, and feels like it is making a change.
Re-Test walking around and or overhead squatting
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Weekday Mobility: Calf Performance (Part 1)= How to Know Your Calf is Working at Full Capacity
April 17, 2014, Theresa Larson
This weeks weekday mobility tip is on Calf Performance. Thank you Grant Foreman, one of Fathom CrossFit�s owners and head coach for participating in this series of videos!
Below is a list of how to SCREEN yourself and or your athletes to see if they have full capacity in their calves.
1. Can you do a pistol? Can you do a pistol maintaining hip external rotation and an active foot?
2. Can you do 20 single calf raises all the way up onto your metatarsal heads (where you hinge at your toes when you push off during walking or running) keeping foot straight up and down?
3. Can you do 100 small jumps (jumping rope) without knees going in? This IS a great way to build up the arches of your feet.
4. Can you get into a ass to ankles squat maintaining external rotation in your hips with knees staying out as well as consistently get into a proper split jerk position with the back leg in proper internal rotation and extension? The hips play a crucial role on calf mobility and visa versa. If you have always walked like you just got off a horse, then you definitely have some work to do on the front of your hips that will directly effect your calves when walking.
This goes into the concept that, it is not just in the gym that matters, but how you walk (with proper hip extention), how long you have to sit during the day, and what kinds of shoes you use. If your used to sitting in cushy chairs and wearing cushy shoes, then the bottoms of your feet and calves are most likely weak from being kottled and you probably are missing some degres of hip extension since we really were not designed to sit and or wear such cushy shoes.
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April 2014 members of the Month, Tricia Rott, and Dan Mendelsohn
April 2, 2014, Mark Marek
What is your day job? - I am a Technical Writer/Editor for a semiconductor company.
How did you hear about Del Mar Crossfit? - Before CFDM, I was doing a bootcamp. I got a new job and the bootcamp hours no longer worked for me. I tried several other fitness classes in the area but I did not like any of them. I found CFDM on a Google search and talked myself into trying it just once. I remember everybody being so nice and supportive. I was hooked after my first visit.
What is your favorite WOD/Lift? - WOD: Iam a big fan of the chipper WODs. Filthy Fifty is one of my favorites. Lift: I really like the bear complex because it has a little bit of everything.
What is your favorite skill/movement that you have learned? - I love it when the tires come out. There's something very satisfying about being able to flip a big a$$ tire.
Three things you would always find in my fridge. - Coconut milk, lettuce/tomatoes, and eggs. Not in my fridge but worth mentioning is the bottle (or 2) of wine on my kitchen counter.
Something nobody knows about me and would find interesting?. - I spent several years in an acting conservatory in Texas. It's something I do occasionally as a hobby now.
Favorite activity outside of CrossFit Del Mar?. - I really enjoy hiking on the weekend. I'm always up for a trip to Torrey Pines.
My proudest accomplishment is?. - When I started at CFDM, I couldn't run a mile and now my fastest mile is 7:37.
My six month goal is?. - I have many goals but the big one is to finally get over my fear of box jumps. It's time to put the past behind me and get on with it.
If you created a WOD and named it after yourself, what would it be? - My WOD would be called Tricialish and it'd be a chipper. 70 situps 60 walking lunges 50 burpees 40 KB 30 box jumps 20 HRPU
What advice do you have for new members? - Don't be afraid to ask questions. We've all been the newbie and know there's a lot to learn. It can be frustrating at times but keep coming. Sometimes results are slow. Don't beat yourself up because the PRs aren't happening fast enough. Give 100% of whatever you have to give and the results will happen in time. Be proud of the mini accomplishments. Victories are victories no matter how big or small. Get involved. CFDM is a family. Come to the beach WODs, BBQs, etc. We want to get to know you! But most importantly, have fun!!
What is your day job? - My day job is ticket broker. I buy and sell tickets to concerts and sporting events.
How did you hear about CrossFit Del Mar? - Heard about cfdm through a web search
What is your favorite WOD/Lift? - Favorite WOD is Murph. It was the first one I ever did and still seems just as crazy even now.
What is your favorite skill/movement that you have learned? - I am happy I can finally do a double under.
Three things you would always find in my fridge. - My fridge always has eggs, spinach and perfect food bars
Favorite activity outside of CrossFit Del Mar? - I enjoy anything outside, beach, paddleboarding, hiking.
My proudest accomplishment is? - 6 month goal is to improve on my glaring weaknesses, double unders, pullups and finally getting a muscle up. And a pistol.
My six month goal is? - My WOD would 5 rounds of 500m row, 20 wall balls and 10 clean and jerk at 135.
What advise do you have for new members? - My advice for newbies is to come consistently, listen to the coaches and bust your ass in every single WOD.
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March 2014 Members of the Month, Kara Smith, and Carny Cheng
March 10, 2014, Mark Marek
What is your day job? carny: I am a software engineer at a local startup kara: I�m an accountant for an insurance company
How did you hear about Del Mar CrossFit? Through our friend Stephanie, who used to be a member
What is your favorite WOD/Lift? carny: My favorite lift is the power clean. While I don�t have a favorite WOD, I tend to like the longer cardio WODs. kara: I have a love/hate relationship with thrusters and enjoy the longer WODs or anything with wall balls.
What is your favorite skill/movement that you have learned? carny: I like that I can actually kip my pull-ups. kara: Rope climbs! Growing up rope climbs was something I thought only boys could do, but now I can too!
Three things you will always find in my fridge� kara: eggs, bacon, and almond milk carny: whatever kara buys...
Something nobody knows about me and would find interesting� carny: I was once a lifeguard. I have a growing collection of chess sets but don�t play. Also, kara and I are not married. kara: I have a herniated disc in my lower back and never thought I�d be able to do anything like Crossfit. I finally just decided to try it out and I am so glad I did! My back is stronger than ever and I rarely have back pain anymore :)
Favorite activity outside of Del Mar� We like to spend time with our dog, Hiro, taking him on walks/hikes. Kara has recently picked up baking.
My six month goal is? carny: 1 muscle-up kara: pull ups If you created a WOD and named it after yourself, what would it be? carny: I�d probably involve swimming. 12 rounds: 25y swim. 5 cleans. 5 pull-ups. kara: I�m not creative enough to come up with a WOD, but if I did I�m sure it would involve wall balls.
What advice do you have for new members? carny: Your body can do more than you think you can. Just keep at it. kara: Don�t be intimidated, challenge yourself, and have fun!!
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Mobility Monday: Unlock Your Rear Foot
February 24, 2014, Movement Rx Warriors
I hope you all enjoyed your President's Day holiday. (That's my excuse for this video coming out on a Tuesday.)
This episode is all about unlocking the REAR FOOT, specifically your subtalar joint. If you suffer with a limited ankle joint range of motion, if you have a decreased hip extension, if you cannot perform a pistol, if you feel an impingement on the outside of your foot, or if you have sacroiliac joint pain, this technique might just save you.
In addition to going after your subtalar joint (which is part of your rear foot see video below), you need to be getting into the nitty gritty tissue of the lower leg such as the calf, your peroneals, anterior tibialis, and your hip flexor in order to be able to get the appropriate positions for squatting heavy objects and pounding the pavement with walking, running, or jumping around.
If you are more of a hypermobile athlete and have pretty good fight club positioning (again, see video for explanation) and do not struggle with the external to internal rotation in your feet, but have a problem with depth, then work on the soft tissue surrounding the lower leg with a barbell, foam roller, and or lacrosse balls.
My prescription for these techniques is a minimum of 2 minutes for the lacrosse ball mob of the calcaneus on talus, and 50 squats with the talus moving on a blocked calcaneus to the point you feel restriction and push a little further. Do not let your feet externally rotate or shift away from pointing straight forward.
On a related note, if you have poor foot and ankle mobility due to flat feet, recent research by barefoot running experts Dr. Irene Davis and Dr. Rob Morisson shows how activating (i.e. lifting or doming) your arches can actually help rebuild the bottom of your feet. As someone who has flat arches and a dropped navicular bone, I also go barefoot or wear minimalist shoes as often as possible to help my feet, along with activating the arches.
The activation Dr. Davis refers to when she speaks on barefoot running is similar to the way Dr. Kelly Starrett speaks of cobra stiffness in the butt/low back or how Dr. Stuart McGill espouses creating a stiff spine when Olympic Weight lifting. Similar to K-Star's emphasis on the proper amount of cobra stiffness when standing in line at Starbucks, doming/arching the feet should be done moderately. Focus on gentle activation of your arches at 10-20% (toes should not have to curl with this level of doming), and your stiff dogs will thank you.
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February 2014 Athletes of the Month, Danila "Dee" Martinez, and John "Gio" Giordano
February 4, 2014, Mark Marek
Danila "Dee" Martinez:
What is your day job? - Licensed commercial insurance account manager & freelance make-up artist.
How did you hear about CrossFit Del Mar? - Google! I walked in, met Esther, and I knew this was my new "home".
What is your favorite WOD/Lift? - Love me some Back Squats & Deadlifts!
What is your favorite skill/movement that you have learned? - I like Double Unders because they are such a challenge.
Three things you would always find in my fridge. - Eggs, extra lean ground turkey, green tea.
Something nobody knows about me and would find interesting: - Met my husband in high school, didn't see each other until 5 years after graduation, got married 2 months later, happily married for 7 years!
Favorite activity outside of Del Mar: - Spending time with my two guys, Ruben and CJ!
My proudest accomplishment is: -My MBA!
My six month goal is: - Get my strict pull-up!
If you created a WOD and named it after yourself, what would it be? - D's Dirty Thirty (turned Thirty this past October) AMRAP 30 30 Deadlifts 30 BoxJumps 30 HSPU 30 Du's
What advice do you have for new members? - Don't be afraid to ask for help and don't be intimidated by "CrossFit". CFDM is a family!
John "Gio" Giordano:
What is your day job? - I'm a Senior Artist for Playstation on MLB The Show.
How did you hear about Del Mar CrossFit? - Google. Was looking for a box close to home/work.
What is your favorite WOD/Lift? - Favorite lift is definitely the Power Clean. When executed correctly it's a beautiful things. Favorite WOD.. is any wod that brings the mental into play. The grinder wods where u really have to talk urself thru em are the ones that really do it for me. I'm also a fan of the hero WODs, being able to know the back story really pushes me thru em.
What is your favorite skill/movement that you have learned? - All the oly lifts for sure, when I first joined they seemed odd to say the least. Oh..and double unders. I seriously didn't think I would ever get them. It's amazing what a difference the smallest tweaks and suggestions make. One day after Coach Bobby gave me a few tips they just clicked. Now they magically only wrk durring WODs.
Three things you would always find in my fridge ?. - Meat(NY Strip & Chicken), Veggies and Almond butter.
Something nobody knows about me and would find interesting ?. - I moved here from Naples, Italy when I was 18. English is my 2nd language.
Favorite activity outside of Del Mar ?. - Riding my motorcycle, cycling.
My proudest accomplishment is ?. - Being able to RX "most" of the wods that come up. When I first started it seemed so far away.
My six month goal is ?. - Gain 10 (clean) lbs. Get all my strength numbers up and get a damn muscle up!!
If you created a WOD and named it after yourself, what would it be? It would be the..
"Gio" 3 Rounds for Time. 10 PC (155) 20 HRP 15 T2B
What advice do you have for new members? - Stick with it. Set goals. Don't let your ego get in the way. Listen to your body. And most importantly...when ur body shuts down and wants to give up during a wod get pissed and turn on beastmode! See u in the box!
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The CrossFit Open 2014
January 9, 2014, Matt Grimm
The CrossFit Open will be upon us soon enough. (Officially starts February 27th.) But I?d like to bring it up now, so you, yes you, can start think about signing up. In fact we are working on some prep work now.
What is the Crossfit Open? The Crossfit Open is the first step to the Crossfit Games (the competition which crowns the fittest on earth and is broadcast on ESPN). It is open to anyone (who pays $20). It is a five week competition where one workout is released each week on Thursday and you have until Monday to submit your score. You don?t need to do anything special for the WODs other than you will have a judge counting your reps for open workouts. So it?s as simple as you do the workout (as you normally do) but just have to take one extra step to submit your score online.
Why should I compete? 1) Last year over 135,000 signed up for the CrossFit open. So first off get to the opportunity to participate in a global CrossFit event and immerse yourself in the community. 2) You receive the option to compare yourself outside the box. You gain a better metric to see what are strengths and weaknesses. 3) Your score could count for CrossFit Del Mar?s team score, so you have a chance to help your box. 4) If the competition goes in your favor you might qualify for the next level (not easy to do but the chance is there).
So no matter what level of athlete you are, whether a seasoned vet or a newcomer, take advantage of this special opportunity.
To stay up to date on all Games information see http://games.crossfit.com.
Best, Coach Matt
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January 2014 Athletes of the Month, Judy Wade, and Joel Mooney
January 1, 2014, Mark Marek
What is your day job? - Information Security & Risk Management; Staff, IT Security Engineer at Qualcomm.
How did you hear about Del Mar CrossFit? - Found it on-line. I was searching for a CrossFit gym close to my office. Found it!
What is your favorite WOD/Lift? - I don't have a favorite. I have a love/hate relationship with the WOD. I love and hate it at the same time. That is why I keep coming back. It is always hard, it always hurts and I always feel better when I am done. I am 52 and still going strong.
What is your favorite skill/movement that you have learned? - Double Unders. It only took 18 months to get it down. Now I want to be able to do more that 15 at a time.
Three things you would always find in my fridge �.
1. Almond Milk Halzenut Coffee Creamer 2. Open bottle of red wine 3. Fresh fruit and vegtables
Something nobody knows about me and would find interesting:
- United States Army Chief Warrant Officer Four, Retired (I am also a Retired Federal Special Agent, 1811).
Favorite activity outside of Del Mar: - Playing, writing, and singing music
My proudest accomplishment is:
-I led the largest CID detachement in Iraq during Operation Iraqi Freedom. I brought all 43 soldiers home in one piece, as promised to their family members.
My six month goal is: - Lose the 20lbs I gained after injuring and having surgery on my right knee.
If you created a WOD and named it after yourself, what would it be? - The Chief. It would be grueling, brutal, and make grown men cry.
What advice do you have for new members? - Work hard, have fun, give your all and the rewards will be significant. A leaner, stronger, flexible, mobile and self confident you.
"Crossfit is hard work, no crying allowed"
What is your day job? - Health Coordinator at Sanford-Burnham Medical Research Institute
How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift? - Google, I was looking for a gym close to my work. Thank you google. - Favorite WOD/Lift = don�t really have a favorite one. They are usually all a challenge and I like them all.
What is your favorite skill/movement that you have learned? - Double unders. � didn�t think I was ever going to learn this.
Three things you would always find in my fridge �. - Almond milk, spinach and grapes
Something nobody knows about me and would find interesting �. - I was adopted at the age of 13 and found my birth bother when I moved to California at the age of 21. I was surprised to learn that we lived in the same state and we only lived an hour from each other.
Favorite activity outside of Del Mar �. - Standup paddle boarding and running.
My proudest accomplishment is �. - My kids, of course, and completing an Ironman 70.3
My six month goal is �. - I would like to be able to do handstand pushups.
If you created a WOD and named it after yourself, what would it be? - 10 push press, 100 Burpees and 1000m Row for time. � Burpees are usually exhausting and I�m not very good at - Rowing.
What advice do you have for new members? - Don�t get discouraged, have fun and keep going to CFDM.
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December 2013 Athletes of the Month, Cathy Chang, Ronald Skolnik
December 3, 2013, Mark Marek
Cathy Chang What is your day job? - I am VP of R&D at a Biotech company
How did you hear about CrossFit Del Mar? - I heard about CrossFit Del Mar from my husband Jim who told me that his Derby Ref friend, Bobby (coach Bobby!), went to this CrossFit gym and liked it very much.
What is your favorite WOD/Lift? - I like every WOD, but I ESPECIALLY like any WOD with burpees.
What is your favorite skill/movement that you have learned? - Handstand push ups. I like to see the world upside down
Three things you would always find in my fridge - Kale, eggs, grapes.
Something nobody knows about me and would find interesting - I learned how to ride a bike when I was 41. It was not a pretty sight.
Favorite activity outside of Del Mar - Open water swimming, and climbing.
My proudest accomplishment is - Survived Denali
My six month goal is. - Being able to do pull ups and those darn double unders.
If you created a WOD and named it after yourself, what would it be? - A WOD for the Holiday (preferably with loud holiday music playing during the WOD). 12 box jump overs 11 clean and jerk 10 pull ups 9 snatch and OH squat 8 burpees 7 alternate lunges with BB 6 rope climb 50 seconds rest 40 sit ups 30 HR push up 200 m row and 1 mile run to look for a Patridge in a Pear Tree
What advice do you have for new members? - Work hard and have fun in class. It is your time.
What is your day job?
- I am a Critical Situations Manager (Technical Support) at Websense, Inc in Sorrento Valley. I handle accounts that have been escalated due to product issues. Most of the time I am sitting at my desk unless I am at Crossfit Del Mar on my lunch break.
How did you hear about Del Mar CrossFit?
- I searched for Crossfit locations near my work on Google hoping to find a location close by where I could work out during my lunch break. Crossfit Del Mar is only 1 mile from my workplace so that worked out perfectly.
What is your favorite WOD/Lift?
- My favorite lift is the thruster, mostly because it is the hardest lift for me and I like the challenge. WODs with thrusters really kill me.
What is your favorite skill/movement that you have learned?
- My favorite skill/movement is the power snatch. It takes a lot of technique but it is fun to pull the bar from ground to overhead.
Three things you would always find in my fridge.
- Eggs, vegetables, coconut milk/creamer!
Something nobody knows about me and would find interesting .
- I was obese for about 15 years, reaching a high of 300 lbs in 2010. From May 23rd, 2010 to May 23rd 2011, I went from 281 pounds to 203 pounds. After I ran a half marathon in 2011 I decided to take up Crossfit in 2012. I am currently at around 195 and hoping to drop to 175.
Favorite activity outside of Del Mar ..
- Spending time with my fiance' and the kids!
My proudest accomplishment is?
- Showing up almost every day, five days a week to Crossfit Del Mar. Regardless of how much I lift or how well I do on a particular WOD, just showing up is by far the most important thing.
My six month goal is ?
- I would like to drop to 10% to 12% body fat and then work on getting stronger setting new PRs on all my lifts.
If you created a WOD and named it after yourself, what would it be?
- The Ron Around
Three rounds for time
Run 400 Meters 10 Thrusters 15 Kettlebell swings 20 Situps
What advice do you have for new members?
- Show up and give it your all. Challenge yourself to improve each and every day and you will be amazed at how much you can accomplish in a short amount of time.
Thanks for selecting me! J
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November 2013 Athletes of the Month, Jane Forrester and Caleb-Wood Daggett
October 30, 2013, Jane Forrester, Caleb-Wood Daggett
Athlete of the Month Questionaire - Jane Forrester
What is your day job? I have my own retail business, Chic Street Boutique and I just launched an online business, PetulaPoppy.com. Love what I do and love the artists and creative people I meet.
How did you hear about Del Mar CrossFit? It was close to my house (online search, Thank You Google) and there was a free Saturday class. Bobby was the coach, I had a BLAST and I signed up that day with Esther.
What is your favorite WOD/Lift? I like them all really. I now look at them like this. If (use your imagination here), there were a Zombie Apocalypse and I had to throw/lift people to safety � I know that CFDM has given me the skills to do so!
What is your favorite skill/movement that you have learned? Rope climbs.
Three things you would always find in my fridge .... Coconut milk, eggs, green veggies.
Something nobody knows about me and would find interesting .... I tend to jump in. I went on a Shark Dive in Hawaii (traveling by myself) and I am pretty sure there were NO safety measures taken. But, I got in that cage and had the most AMAZING experience. FYI � that company is no longer in business.
Favorite activity outside of Del Mar .... Traveling � heading to Spain in 2014
My proudest accomplishment is .... Besides my three awesome kids � hmm, can�t top that.
My six month goal is .... To get those *#@$%$#&* double unders!
If you created a WOD and named it after yourself, what would it be? �The Short Stack� 4 Rounds for Time 20 candlestick into a handstand 20 dumb bell Thrusters 400 meter run
What advice do you have for new members? Be kind to yourself because every day you are in class you are making a positive change in your life. It isn�t always easy but it is always worth it
Athlete of the Month Questionaire - Caleb-Wood Daggett
What is your day job? Sales Executive
How did you hear about Del Mar CrossFit? My CEO Trains there.
What is your favorite WOD/Lift? My favorite WOD is Fight Gone Bad it's awesome no Running.
What is your favorite skill/movement that you have learned? The Clean and Jerk.
Three things you would always find in my fridge .... That would be Jelly (for PBT Sandwiches) Cottage Cheese, Severed Heads...
Something nobody knows about me and would find interesting ....I Saved a girl's Life at 6 years old by giving her the heimlich maneuver.
Favorite activity outside of Del Mar .... Hiking-Being with Kids/Animals.
My proudest accomplishment is ....Making a decision to Transform my body and then doing it.
My six month goal is ....215 LBS/ Less than 12% Body Fat/ Fit into 36" dress pants with room to spare. If you created a WOD and named it after yourself, what would it be? 3 Rounds, 5 Min AMRAP 10 PU's , 10 Box Jumps, 10 SDHP, 10 Push up's.
What advice do you have for new members? Know your limits-push yourself, but also listen to your body find that Balance and the results will come injury Free!
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October 2013 Athletes of the Month, Shalu Garg and Chris Lai
October 2, 2013, Mark Marek
Shalu Garg What is your day job? Office Manager and biller/coder for a Pediatrics office
How did you hear about Del Mar CrossFit? It was August 4, 2011 and I was having dinner with my best friend....she was all about the coupon sites (groupon, livingsocial, daily deals, etc) and we were looking up different deals and found one for CFDM I bought the deal, signed up and 2 days later (August 6, 2011) attended the Grand Opening and attempted my 1st WOD....and the rest is history!
What is your favorite WOD/Lift? my favorite WOD?? man that's a tough one...I enjoy them all because they all are something new, something exciting and the ALWAYS kick my butt!
What is your favorite skill/movement that you have learned? I would say any of the lifts we do are my favorite. Strength pieces in general are something I'm a big fan of. Deadlifts, push press, strict press, power cleans....they all are pretty cool!
Three things you would always find in my fridge ?. eggs, cucumbers and Serrano peppers
Something nobody knows about me and would find interesting . I was born in India, adopted, came to the US when I was 3 months old
Favorite activity outside of Del Mar. shabu shabu! haha just kidding (not really though)...hiking, hanging out with friends, beach WOD's My proudest accomplishment is being a member of CrossFit Del Mar for over two years!
My six month goal..to get my double-unders, maybe a strict pull-up and actually be able to do a rope climb.
If you created a WOD and named it after yourself, what would it be? FIrst of all it would be called LULU and it would be ONE round of: 23 lunges, pushups, air squats and sit ups
What advice do you have for new members? It's gonna suck at first...what am I saying...it always sucks but embrace it and learn to love it because it is really really good for you!
Chris Lai What is your day job? I am an engineer working in Sorrento Valley
How did you hear about CFDM? Uncle Google. I transferred offices from Poway and needed a box closer to work.
What is my favorite WOD/Lift? My favorite lift is the full squat snatch. It?s the most technically challenging lift and utilizes the most flexibility. My favorite WOD is Fight Gone Bad.
What is my favorite skill/movement that you have learned? My favorite skill is the simple front rack position. It took me a good 7 months of stretching just to be able to rest that bar in the front rack. It?s kind of ironic though that I hate thrusters and wall balls because those utilize the front rack all the time.
Three things in my fridge? Orange juice, ground turkey, and costco organic salad mix.
Something nobody knows about me and would find interesting. I was born in Colorado and I love to skiboard. Yes, skiboard. It?s like short skis that are around 101 cm long. It?s more closely related to roller skating than skiing is.
Favorite activity outside of CFDM. In the winter it would be skiboarding/snowboarding on the ski slopes or on the surfing during the summer.
My proudest accomplishment My proudest crossfit accomplishment would be finally breaking 300 #?s on the deadlift.
Six month goal: My six month goal would be to string several muscle ups together and increase my xfit total to the ?normal? column on that silly cork board by the boy?s bathroom.
If yo created a WOD what would it be? 500 m row, then 7x EMOM bear complex, then 500 m row. (I like rowing and anything that helps those oly lifts).
Advice to new members: Don?t be afraid to ask for advice on your lifts or movements from the coaches or other members. We?ve all had struggles with movements and we?ve all been at a point where we didn?t know what we?re doing wrong.
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September 2013 Athletes of the month, Vanessa Pothier and Philippe Darvish
August 26, 2013, Mark Marek
CrossFit Del Mar would like to recognize Vanessa as Member Number 1! Vanessa was our very first member - and has been going at it hard for over 2 years!!
Thank You for believing in us Vanessa!!! Kim, Esther, and Mark.
1. What is your day job? Specialist - Corporate Governance & Securities at CareFusion. * translation: Company liaison to our Board of Directors
2. How did you hear about Del Mar CrossFit? Kim �COCO� Bono!!! We worked together awhile back, and re-connected on Facebook. She looked SO strong & fit, that I half-jokingly asked her who her personal trainer was -- and to sign me up. She told me about CrossFit, THEN that she was opening her own box. After a couple of pre-opening WODs with Kimmie at a local park, I was hooked. When you go into the office at CFDM, my check is on the wall -- I was the very first member who signed up!
3. What is your favorite WOD/Lift? Favorite WODs include sledgehammer swings, tire flips, wall ball shots, & TABATA sit-ups. Favorite lift: back squats.
4. What is your favorite skill/movement that you have learned? Double-unders! I received some of the best coaching on my DUs from CFDM members! Cam, Jill, Heba, & Chris -- I am finally getting them thanks to YOU!!!
5. Three things you would always find in my fridge� (i) ghee butter, (ii) eggs from the farmer�s market, & (iii) almond milk
6. Something nobody knows about me and would find interesting� I used to train for half-marathons, and once ran four half-marathons in a calendar year. I completed San Diego�s Triple Crown (Carlsbad, La Jolla, & AFC), then traveled to Oahu, Hawaii to participate in Xterra�s inaugural Trail Running World Championship. The Xterra run was conducted on the trails at Kualoa Ranch and was the most beautiful course I have run.
7. Favorite activity outside of Del Mar� Traveling. Love chatting with �locals� to find great places to drink/dine/shop, exploring historical sites, and playing tourist.
8. My proudest accomplishment is� Ysabelle, our daughter. She is smart, sweet, & beautiful!
9. My six-month goal is� 20 unbroken double-unders and to overcome commitment issues with HSPUs!
10. If you created a WOD and named it after yourself, what would it be? NESSA > buy in: 500m row 3 RFT 50 DUs 8 Thrusters 23 Burpees > cash out: 1.00 mile run 11. What advice do you have for new members? Be consistent. Start with committing three days/week to yourself. Feel good about starting with Sidekick WODs and modifying movements as necessary. Everyone has different strengths & weaknesses -- you will surprise yourself when you discover your strengths and see your weaknesses begin diminishing. Leave your ego at the door to prevent injury. Also leave your troubles at the door so you HAVE FUN! 3�2�1�GO!!! Should you have any questions or would like to discuss, please do not hesitate to reach out. Best, Nessa
What is your day job? Software Engineer
How did you hear about Del Mar CrossFit? From a friend(Scott Brenton)
What is your favorite WOD/Lift? My favorite WOD is Glen because of the challenge and the sense of accomplishment I feel afterwards. My favorite lift is the clean or snatch because of its complexity and the feeling you get when its done right.
What is your favorite skill/movement that you have learned? Double Unders, I just never thought I would be able to do them.
Three things you would always find in my fridge ..... 1. Ground Meat 2. Peppers(Bell and spicy) 3. Eggs
Something nobody knows about me and would find interesting .... When I was a little kid I spoke Spanish, French, Farsi and English fluently
Favorite activity outside of Del Mar .... Golf
My proudest accomplishment is .... Finding a way to balance CrossFit and work while continuing to get better at each, while still finding time to relax and have fun.
My six month goal is .... Get my weight to 195 and my squat above 325
If you created a WOD and named it after yourself, what would it be? Lots of heavy deadlifts, I don't want to suck at a WOD named after me.
What advice do you have for new members? Always push yourself as hard as you can in every part of CrossFit if you really want to see gains. Don't be afraid to take longer and go heavier.
Thanks a lot, Philippe
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August athletes of the month Camille Schenk and Rob Jazmin
July 27, 2013, CFDM
We would like to recognize two inspiring and amazing athletes for our "Athlete of the month for August"- Camille Schenk and Rob Jazmin.
Camille started in our teen program and has made huge strides in CrossFit. Camille has now moved up to our an adult classes and continues to amaze us! Rob Jazmin is not only dedicated but one of the hardest working athletes in the gym. His skills and strength continue to develop and thanks to CrossFit, Rob stopped smoking! Nice work Camille and Rob! Let's see what they had to say when we asked them a couple questions...
Introducing Camille Schenk Camille, what is your day job? I work out of a horse stable in Del Mar, teaching lessons, and leading pony rides and trail rides.
How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift? My dad's business partner did the CrossFit in Eastlake, and she had told us that they were opening one closer to our house. My favorite WOD is the 21, 15, 9 workout, because it's quick but effective. My favorite lift is the back squat because it makes me feel strong.
What is your favorite skill/movement that you have learned? My favorite skill are the pull ups, which I modify.
Three things you would always find in my fridge: 1. Eggs, because they're a great way to start the day! 2. Salad 3. Tofu (I'm a vegetarian)
Something nobody knows about me and would find interesting and favorite activity outside of Del Mar. I love learning different languages and I would love to learn more! My favorite activity is horseback riding, which is also perfect cause it's my job!
My proudest accomplishment is... That I'm in the best shape of my life! I feel so my better about my body.
My six month goal is... To lose my extra weight and be a lean, mean, muscle, machine!
If you created a WOD and named it after yourself, what would it be? Camille: Buy In: 200m run 3 Rounds of 20 Situps 6 Backsquats 15 weighted lunges
What advice do you have for new members? Stick with it! It sounds so cliche but the more times you drag yourself there, the better you'll feel.
Introducing Rob Jazmin Rob, what is your day job? I work as a registered nurse at scripps green hospital and Naval Hospital camp Pendleton.
How did you hear about CFDM? What is your favorite WOD/LIFT? I personally don't have a favorite WOD, I enjoy them all! My favorite lift would probably be hang/power cleans and hang/power snatches.
What is your favorite skill/movement that you learned? It would have to be the muscle up! Ive only done it once, but I WILL get more of them down!
3 things I would find in my fridge.. Chicken breast, beer and red bulls
Favorite activity outside of Del Mar.... I love love love Las Vegas! I do it all, from gambling to the shows, to the vegas night life.... a big portion of my pay checks are donated to the city of sin!
My proudest accomplishment/ 6month accomplishment Getting that 1st muscle up!, and to build on that, my 6month goal is to string 5-10 of them at a time.
If you created a WOD and named it after yourself, what would it be? "THE ROB" would consist of barbell work in a 4RFT format: as heavy as possible (185ilbs/135ilbs) 5deadlifts 5power cleans 5shoulder to overheads..... 50 double unders between rounds.......
What advice do you have for new members? PATIENCE!!!!!!!! cant stress this enough, you have your whole life ahead of you, no need to get shredded/ripped overnight. Patience is key!
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July Athletes of the Month Sandy Sutherland and Brad Castillo
July 1, 2013, CFDM
Introducing our two July Athletes of the Month, Sandy Sutherland and Brad Castillo. For the month of July we are featuring these two athletes and for the upcoming months we'll be looking towards our members to nominate athletes of the month (female and male).
Please e-mail email@example.com who you nominate as athlete of the month for August and what makes them stand out among the rest of our CrossFit Del Mar family. It could be a fitness or nutrition accomplishment, their background, maybe something they did to help another member, etc.
We'll share why they were nominated (who nominated will remain anonymous) and we will share some questions/answers we asked the athlete.
For July we choose Brad because he has made huge strides in fitness and nutrition since he first started at CrossFit Del Mar. He's over 50 and has the work capacity and strength of a 20 year old! Brad inspires us everyday and continues to impress all of us at CrossFit Del Mar. Brad continues to work hard and stays consistent with his daily wods, despite his full time job and his latest addition to his family, twins!
We also choose Sandy Sutherland. Sandy has been with us since the birth of CrossFit Del Mar. She wanted to improve her core and strength. She struggled with doing a pushup on her knees in her intro but was determined to keep working out. We encouraged Sandy and helped her every step of the way in her CrossFit journey. Not only is she doing push-ups, she can also do bar muscle ups, pull-ups, and perform all the olympic lifts with perfect form. Sandy continues to push herself and brightens our day everytime she walks into the box. We are lucky to have Brad and Sandy as a part of our family. Let's see what they had to say when we asked them a couple questions.
Introducing Brad Castillo
Q: Brad, what is your day job?
I oversee all of the important financial affairs of the families that I work with.
Q: Brad, how did you hear about Del Mar CrossFit?
I had just started doing Crossfit at another gym but I found that the class schedule wasn't fitting in with my schedule. CFDM had just opened its doors, and since it was between my office and home, I decided to check it out. Not only did it integrate well into my calendar, but I really fell for the personality of the gym and the people here.
Q: Brad, what is your favorite WOD/Lift?
Although I like Coe, because of its strong emphasis on thrusters (which I'm pretty good at), I think Murph is my favorite. I like it not only for the physical challenge that it presents, but also for what it represents in the WOD's namesake.
Q: Brad, what is your favorite skill/movement that you have learned?
Double unders because it took me so long to become proficient at them. I also like DU's because it's such a perishable skill, requiring constant practice and because there are so many different distinct elements involved in developing a solid technique.
Q: Brad, what are three things we would always find in your fridge?
1. Hot sauce: I have several varieties including Gringo Bandito, which claims to be paleo friendly! 2. A locally brewed craft beer (not paleo friendly): I like to support our local businesses and with so many world class brewers in town there is a lot to choose from. I only allow myself one per week (sometimes two, and always on the weekend), but it's something that I enjoy as I sit down at the end of the week. 3. Several ice packs in the freezer, both at home and in the office!
Q: Brad, what is something that nobody knows about you and would find it interesting?
My favorite activity outside of CrossFit Del Mar is...
I am passionate about landscape photography. I have many very high quality images of some of our nation's most beautiful places ranging from Maine to the Olympic Peninsula, from the Florida Keys to So Cal and many other places in between, as well as abroad. Someday I would like to display them somewhere special.
Q: Brad, what is your proudest accomplishment?
Within Crossfit that would be when I finished in the top 20% worldwide, in my age group, during this year's Crossfit Games Open. I thought that was pretty good especially considering that I had just started to become comfortable with my kipping pull ups just a week or two prior to the event, but I still couldn't string very many of them together.
Outside of Crossfit it would be what great people my children are and the wonderful adults that my teenage daughters are becoming. Although my sons are still very young, they are such happy, sweet little angels and they're off to a good start! Knowing my roll in that is definitely my proudest accomplishment!
Q: Brad, what is your six month goal?
I intend to place in the top 10% in So Cal during next year's Crossfit Games Open (that may be a little more than six months out, but its close enough isn't it?)
Q: Brad, if you created a WOD and named it after yourself, what would it be?
I guess BRAD would have thrusters, double unders, and pull ups. They would go in sets of 3-9-18-36-18-9-3. Maybe we should add pushups too. That would be a beast of a workout!
Q: Brad, what advice do you have for new members?
Be patient with yourself, don't take it too seriously and go slow in the beginning. Remember that you're both mentally and physically stronger than you think you are. Most important; make the most of and enjoy the new friendships that will develop as a result of being a new member here.
Introducing Sandy Sutherland
Q: Sandy, what is your day job?
Senior Accountant at Modern Postcard; I handle the month end close & preparation of financial statements
Q. Sandy, how did you hear about Del Mar CrossFit?
Sign On San Diego 2 for 1 Daily Deal
Q. Sandy, what is your favorite WOD/Lift?
WOD = Cindy, Lift = Push Press
Q. Sandy, what is your favorite skill/movement that you have learned?
Kipping Pull Ups
Q. Sandy, what are three things that we would always find in your fridge?
Avocado, cherry tomatoes & extra lean turkey burgers w/ lettuce. Also, I always have lots of bananas in my fruit bowl.
Q. Sandy, please tell us something nobody knows about you and that we would find interesting?
Paul & I have traveled to 11 different countries together; England, Ireland, Scotland, France, Italy, Switzerland, Monaco, Jamaica, Tahiti/Manihi, Belize and Mexico. My dream is travel to Australia & New Zealand and see Milford Sound.
Q. Sandy, what is your favorite activities outside of Del Mar?
Walking BeeGee (dog), hiking, going out to breakfast & Harley rides
Q. Sandy, what is your proudest accomplishment?
Kipping Pull Ups
Q. Sandy, what is your six month goal?
Proper muscle up & string double-unders together
Q. Sandy, if you created a WOD and named it after yourself, what would it be? SANDY Buy In: 2 Rope Climbs 3 Rounds 5 Pull Ups 10 Push Press (65/95) 15 KB Swings (35/53) 20 Walking Lunges
Rope climbs & pull-ups, because after much work, I can do them! Push Press because it is Paul's and my favorite lift. KB Swings, because they & WB sit-ups are my favorite CF moves. Lunges are NOT my favorite, but every time I do them, I am sore in the right places (glutes & hamstrings) which make lunges so rewarding!
Q. Sandy, what advice do you have for new members?
I was amazingly out of shape when I started CF. I spend 50+ hours a week sitting at a desk or commuting to work and I used to struggle go to the gym 2-3 times a week. In the beginning, I was petrified of the WOD before class & would tremble thinking about it. I couldn't do an air squat, pushup or jump on a 12 inch box more than 7 times without gasping for air for a minute. I had never picked up an oly bar in my life. The 1st time I did wall ball shots was a disaster; I couldn't break parallel, my bad knee caved in horribly, I completely missed the wall, I was nowhere near the 1st red line and I couldn't catch the ball. I was quite certain WBs had been created by the devil, since they were the most difficult and frustrating thing I had ever done to that point. Little did I know, WBs were just the tip of the iceberg. I wanted to quit after EVERY class & I cried (which I am not known for) on my way home after 2 WODs including squat a ton; which I couldn't finish and only did 2 rounds. That WOD still scares me!
However, I am VERY frugal and since I prepaid 2 months, I was determined to get my money's worth. I went to CFDM as frequently as my epically sore body would allow and I pushed myself harder than before. I promised myself I could quit after 3 months, but I had to see what I could achieve in that time. The results after 3 months were all I needed to convince me to sign up for a year. Each improvement I made, looked like baby steps on the outside, but to me I climbed a mountain. In the meantime, the members of CFDM & the trainers saw my struggle and supported me through the journey. In particular, Chrisanna, held my hand through every terrifying step and told me I was doing well which is exactly what I needed to keep going! She carefully walked me through on-ramping; for 2 months and ensured I had the confidence to try regular classes, before giving me the push to move on.
Given my story, my advice to new members who struggle is if you stick with it and push yourself, you WILL see the results you want. It will NOT be easy & may be the hardest fitness thing you have done. After almost 2 years of CF, it still is NOT easy, nor will it EVER be. CF is not for everyone and there are many great sports and fitness out there, but give CF a 100% commitment for 3 months, see what results you achieve and if you love it, go for it! Lastly, being a games athlete is not for everyone, set your own goals for your body type (keeping in mind historical injuries and avoiding new ones) to be in the best possible shape for you.
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June 19, 2013, CFDM
Hey CFDM Athletes,
The next two weeks will see a slightly different structure than our traditional programming. We will ease off the first week and perform a few diagnostics on the second week.
The week of June 24 to June 28 we will be turning the clock off. The percentages and loading will be lightened. This is a deloading week where we dial back the intensity. We ask you take advantage of this to focus on form in the WODs and don?t worry about speed. Additionally, don?t add intensity outside of crossfit (unless this part of your weekly schedule) and allow your body to rest. Also, try and let this be a restorative week for mind as well this week.
The week of July 1 to July 5 we will be testing. We will use various metrics to assess weight strength, gymnastic strength, and metabolic conditioning at various time domains. Please do your best to make it Monday as this will be the hardest day to make up in the testing. The purpose of this week is to better understand our basic capacities, for you individually, the coaching staff, and where we sit as a whole. If you are unable to make it the whole week or a 3x a week athlete, to get the broadest testing, the recommended days are: Monday, Friday, and either Tuesday or Wednesday. But if you can attend all four days of testing, this will be ideal.
Lastly, make sure you record your results for the testing week. After all, retesting doesn?t mean much if you don?t know whether your improved or not. To aid in this effort, we will be adding a log book (or binder) where you can record your numbers. This will be kept at the gym.
We realize these two weeks are not going to be the most exciting nor challenging wods you have faced, but they serve two very important roles in world of training. After all you are all athletes in the sport of fitness, competing against yesterday?s version of yourself. So let?s better train like one.
-The CFDM Team
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Skill of month for June is Muscle Ups
June 6, 2013, CFDM
Almost everyday we see a member after or before class working on the muscle up. One way to feel more comfortable on the rings is to play on the rings. You don't necessarily even need to go through the progression of the muscle up. Jump up on the rings and play! Swing back and forth, pull yourself up in dead hang position or jumping motion. An important element of getting your first muscle up is feeling comfortable on the rings. If you don't feel comfortable on the rings, you will tighten up and not be able to focus on the skill work.
For the month of June, we would like to see more members playing on the rings. Try the false grip and try a couple progression elements while you get used to feeling more comfortable on the rings. We will show in class and after some fundamental movements to help you succeed in your first muscle up. It's like riding a bike...once you get your first muscle up, you'll be able to keep doing them. It's all about getting that first muscle up and feeling comfortable on the rings. So, let's have some fun this month working on the muscle up!
Here's a great video on muscle up technique and transitions. A little different from other videos we've seen from headquarters in the past. Enjoy!
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Skill of month for May Handstand Walks
May 3, 2013, CFDM
A big thanks to all of our members that helped out at our CAL League Competition on April 27th! We had so much support from our CrossFit Del Mar family with setting up, judging, score keeping, and helping to keep the event moving. Congratulations to all of our members that competed! The energy between the CrossFit open, CAL League competition, and Poway competition on May 11/12, has been incredible! We are excited to see all the amazing progress in our members fitness and strength! Let's keep it up!
For the month of May we will be focusing on Handstand walks and Assisted Handstand walks. We know turning yourself upside down is a bit scary, but we hope to make it less scary and help you along with this skill. Only way you'll get it is practice!
Be sure to check out this great video on the handstand walk. 3, 2, 1 Go!!
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April 6, 2013, Matt Grimm
Does this sound familiar?
You wake up and eat hunched over your bacon and eggs or for those hesitant to hop on the paleo train your cereal or oatmeal. You drive to work crouched over the steering wheel. Spend your day arched over your desk taking calls and at the keyboard. Then come to crossfit, spend 5 to 15 minutes warming up, and you wonder why you can't get your chest up and shoulders back for a deadlift, why you can't get your elbows up for a front squat, or why you can't keep your chest up on a squat.
Well, as you probably picked up on, I described living in a curled position where your shoulders and lats are becoming "glued forward". You might have also noticed all the sitting while leaning forward where your hip flexors are becoming acclimated to this shortened position. The fact of the matter is if you are living in a less than favorable (or dare I say poor) position, then stretching (elongating your muscles) before a workout isn't going to fix all the restriction you impose on your body's joints and soft tissues. Additionally, in your 1 hour at crossfit, it's hard to correct the 23 hours you spend in a broken position.
By now you might be starting to wonder what you can do to correct this movement pattern. Well the best thing you can do is live in a better position. 1. Activate your glutes and abs in your daily life whether you are walking around or sitting in chair. 2. Keep your shoulders back. 3. Maintain a good lumbar curve.
Or simply put, keep yourself "organized" is a fundamental component to good mobility. Additionally you can mobilize your thoracic spine (T-spine), hips, and other muscle groups often times with nothing more than 3 lacrosse balls (1 single and 2 taped together). (You can go through your couch cushions and wrestle up enough change to buy 3 lacrosse balls and tape.) I'm sure you can find 10-15 minutes each day to work on mobility drills. These usually involve compressing a muscle or muscle group and working for a range of motion.
Not sure how to mobilize? Ask your coaches or simply go to moblilitywod.com and search what's tight and K-Star (Kelly Starrett, DPT) will probably have a video on it and guide you through some mobility drills. Don't want to go through the hassle of finding lacrosse balls? Arriving just 15 minutes early to class and work on mobility and no, casual foam rolling while having a conversation does not count as mobility.
Crossfit Del Mar let's reclaim good position, achieve better form on movements, and see some PRs!
- Coach Matt
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April Skill of the Month - Pull-ups
April 2, 2013, CFDM
When I first started Crossfit nearly 5 years ago, my one and only goal was to be able to do a dead hang pull-up.
CrossFit focuses on functional movements and a pull-up is definitely a functional movement. I would lay in bed and think about how cool it would be if I could pull my own body weight up. I would ponder the idea...what if I fell, say off a ledge of a cliff or building and I couldn't pull my own body weight up? Would I just fall to the depths below?! What if even worse, I needed to assist my kids in a life or death situation and I couldn't pull them up up to safety? With this in mind, I was determined to be able to do a pull-up.
With the help of my coaches, consistency, and determination, I was finally able to do a pull-up. It took me about 7 months to do one. Then, of course I wanted more. With one pull-up under my belt, I was able to do more then learn how to do kipping pull-ups. Funny thing about CrossFit, as soon as you achieve your goal, you immediately set another goal, it's almost never ending. I guess that what makes CrossFit so fun! Not only are you improving your fitness, you are also continually improving functional movements. (You should see me move furniture or carry in groceries!)
For the month of April we will be focusing on the pull-up. We want to be sure all of our members can pull themselves up if they are about to fall off a cliff! We will practice strict pull-ups (dead hang), butterfly, kipping, and all sorts of modifications to help our members to achieve their pull-up goal.
If you think for one moment, you'll never be able to pull yourself up, think again. You can and you will! We have a long list of members that could not do a pull-up of any kind and thought the same thing. Now, they are dong several in a row over and over again in workouts. It might take a little time, but CrossFit Del Mar is here to help you!
Here's a great video from CrossFit headquarters and Kelly Starrett on the mechanics of the proper pull-up. Enjoy! Coach Chrissy
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March Paleo Challenge and Double Unders is skill
March 1, 2013, CFDM
CrossFit DelMar Spring Paleo Challenge Begins March March 1st! Our skill this month is double unders! Let's do this!
We are going to use a different format for this year's Spring Paleo Challenge. We will not be doing a weigh in or body measurements this time.
Each person participating is required to run 1 mile (time notated), 2 minute max pull-ups and 2 minute max push-ups. This will be done in beginning of paleo challenge and end. The difference in making your second time better will be used as a tie breaker in this competition.
Each participant will have a "buddy". You will be set up with somebody who works out at same times. You support each other and the team with the most points and best time improvement on mile run/2 min maxes wins!
There is a $10 participation fee and must be paid before the challenge begins. Please pay the manager on duty.
We will take a before and after photo. (will not be shared with anyone other than cfdm staff)
Your name will be posted on the board for everyone to see the points and who is participating.
Each day will be listed on the board and the following points will be noted. (The member notes the points, honor system) 3 points Paleo all day with no cheating (you cheat no points!!) 2 points for coming into the box and wodding (trainer that day confirms) May the best team win!
Nutrition lecture goes this Saturday, March 2nd, at noon. Dr. Devin Shea will be speaking in the Family Room. We will also be posting links to some great recipes! Please share your favorite recipe under comment section.